CrossFit WOD, November 23, 2018


Falkel

Inspiration
"The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen."
-Elisabeth Kübler-Ross

Warm-up
Warm-up
I. Dynamic
II. Rope Climb practice: 10 minutes progress to highest level
a) Spanish wrap
b) J-Hook
c) Legless
d) L-sit Legless from sitting
III. 7 minutes at easy pace
4 Box Jumps progressing height
4 HSPU or Pushups progressing to level above what you will use in metcon

Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
8 HRPU
8 Box Jumps or step-ups 24/20
1 Rope climb 12ft

Scaling: decrease the height of the jump as needed, or perform step-ups. Scale to 2:1 floor to standing rope climbs.
Falkel (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30"
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005

Box Jumps 30/24
Scaling: decrease the height of the jump as needed, or perform step-ups. Scale to 2:1 floor to standing rope climbs.

News
Thanksgiving Schedule
11/23: 430pm Shred and 530pm CrossFit only
11/24: 8am TFA Thanksgiving Football @ Rising Park. WOD at 9am regular schedule. No Shred though.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.